Monday, February 7, 2011

I had a craving for Chinese take-out but I am trying to stay on track with eating well. So what to do? ...

I made a healthier version of chicken and broccoli at home. I already had a nice bunch of beautiful, organic broccoli and boneless chicken breasts on hand, so chicken and broccoli stir-fry it was. I love this Food Network Kitchens recipe because it is A: delicious; B: uses the broccoli stems in addition to the florets - no waste; C: it's easy to put together; D: it's way healthier than take-out! I like to be able to control the quality of ingredients and ultimately calories. Give this stir-fry a try - guaranteed you will love it!

Carrots, mushrooms, red peppers, water chestnuts and corn all would make great additions - a stir-fry is a great way to use up the produce that you have on hand.

In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with 1/3 cup water.

Heat a large nonstick skillet over high heat. Add 1 tablespoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more tablespoons oil. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

Eat. Live. Be. Results Update:

It is the first Monday of the month and time to reflect on the progress of my goals. Well my pantry looks as bad as ever - big fail in that area! I am making a really big effort to use what I have in the house and have resisted the urge to overbuy (especially produce). I even put my vegetable box on hold for now. I have been religiously reading labels and eating really well. I also have been exercising regularly - yay me!

13 comments:

The recipe is wonderful - just packed with goodness and I love cooking with sesame oil - the aroma relaxes me! I am slowly using up my freezer and nothing goes in it until I have used up what we already have. It's an ongoing process. Labels are the most wonderful things!

You're reminding me I haven't made Chinese food for a long time. This is a great way to get back into it. I used to have a Chinese friend who ate only the stalks of broccoli - threw away the florets. It's interesting that other people throw away the stalks and eat only the florets, when the entire vegetable is so delicious and nutritious.

I do a similar recipe with flank steak (or did, until I stopped eating red meat). Can't wait to try this version. It looks mouthwatering good. And YAY for working through the food you have in your house. I need to work on that too.

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Welcome to NJ Epicurean!

I was born and raised in NJ, first in Hunterdon County, later relocating to Monmouth County, and finally I am in Northern Ocean County. I work In Middlesex County and went to college in Mercer County. Whew... Therefore, I have knowledge of much of the Garden State. I am passionate about food; especially local foods. I have been addicted to farm markets since I was very young. I have a great husband and two of the best daughters anyone could wish for. NJ is an epicurean's delight! I would love your comments and questions.

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NJ Epicurean

One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. ~Luciano Pavarotti and William Wright, Pavarotti, My Own Story